United StatesFLog entries
-
Shoulders.and I slipped in hamstrings, too ;)
I got up early again and went straight to the gym (do not pass go, do not collect...). I really like the feeling of having gotten so much done so early and i think i will stick with this schedule... Shoulders: Warm -up walk to run on tread m...
by: asimmer on: 2007/08/02 -
Wednesday...what happened to Monday and Tuesday??
I didn't get any sleep, that is what happened! So I got in there first thing this morning and did a superset workout of chest and back..... Warm-up 5 minutes elliptical. Warm-up push-ups 15, 15 superset with assisted pull-ups 120x10, 130X10 ...
by: asimmer on: 2007/08/01 -
Saturday - HE IS BACK.......
Well, be careful what you ask for :) Brian is back and he definitely kicked my ass this morning! Oh - his contest pics are finally online - he said they caught him alwys going into or coming out of a pse, so the pics aren't optimal...but eh sti...
by: asimmer on: 2007/07/28 -
Friday.....
Friday kind of went down the crapper, exercise-wise. I did do Am cardio - rode the bike for 35 minutes, level 8, heart rate around 132 most of the time. My afternoon workout time got derailed..I went to my sister's house, we were gonna leave th...
by: asimmer on: 2007/07/28 -
Thursday - 4 out of 6 ain't bad
I had 6 goals for myself today - I made 4 of them. the 2 that didn't happen? Studying anf PM cardio. Thursday is always hard - I am tired! Anyhow...today studying WILL happen! Pm cardio might not because of family plans...but I will probably do ...
by: asimmer on: 2007/07/27 -
Wednesday - a little relaxed
I got up and did Yoga Booty ballet advanced workout - a nice blend of cardio, ballet strenghtening moves and yoga stretches. About 60 minutes total. For Pm cardio I rode the bike, random program level 7/ 35 minutes (whiteninig teeth, too :) ) ...
by: asimmer on: 2007/07/26 -
Tuesday - Back day
Am cardio - 33 minutes - 500 calories, elliptical Workout - back: BOR 28X15, 3 sets 88X12 (my ez curl bar is an odd 18 pounds, that is why these weights seem strange) one arm DB row 25X15, 30X12, 35X12, 40X10 band lat pulldowns blue band, 4 ...
by: asimmer on: 2007/07/25 -
Monday - Back to work :)
Got up, took my thermo and did 24 minutes total elliptical, level 7 /305 calories Workout today was Chest and ABS Warm-up 10 minutes elliptical Push ups - 15 regular, 3 sets of 12 one-ram against the wall (working my way down, lol) Flat be...
by: asimmer on: 2007/07/24 -
Friday =Rest, Saturday =Playtime :)
Friday I rested and did laundry, cleaned, etc... Saturday Morning I hit the gym first thing and did the last day of the mini=program I picked for fun: I did it mostly as triple sets today, just for the heck of it... Warm-up 4 minutes ellipti...
by: asimmer on: 2007/07/21 -
Thursday Playtime
Yesterday I went in to do cardio, I was just going to do 30 minutes and get out of there, but after my 30 minutes random hills program on the elliptical I kept thinking about the recommended guidelines for an hour of activity a day...I wasn't sure...
by: asimmer on: 2007/07/20 -
Wednesday - Playtime continues....
I went in and did the second day of this mini-program - I added push-ups again, and leg press, because i felt like it :) Warm-up 4 minutes elliptical Seated row 60x15, 75X12, 90X10, 105X8 superset with push-up 15, 12, 12, 10 DB flye 15'sX1...
by: asimmer on: 2007/07/19 -
Tuesday - cardio playtime
Full of energy! I did a 20 minute hills program on the treadmill, 20 minute hills program on the upright bike, 5 minutes on the stairstepper, 15 minutes on the elliptical - felt really good! Food - clean - lots of fresh fruit!
by: asimmer on: 2007/07/18 -
Monday - "rest" week
Well, I get to do what I want this week..so I picked a program from M&F Hers that looked like fun and did this Monday: Warm-up: 8 minutes treadmill - gradually increasing speed up to a run for a minute then back down . Lat-pull-down 75X15, 9...
by: asimmer on: 2007/07/17 -
Readjusting goals...
Had a long talk with my trainer yesterday.. I have been feeling demotivated for a while now - just like the pressure is too much and I am so tired and my diet is so restricted, etc. :whiner: Anyhow... He said these things - that really made me ...
by: asimmer on: 2007/07/14 -
Wednesday cardio and rest
In the morning I did Tae bo cardio, in the evening I took the dogs for a brisk half hour walk. I also went to the Zoo/conservatory with my daughter and we walked all over there. We parked really far away and hiked to the entrance and then walke...
by: asimmer on: 2007/07/12 -
Tuesday - Continuing week 11 :0
AM cardio - 35 minutes elliptical - 3 warm-up, 15 min hard, 15 minutes moderate, 2 min cool-down...stretching Workout - evening workout at home, followed by cardio... Arms - I superset these because it is such a light workout close grip ben...
by: asimmer on: 2007/07/11 -
Monday - finishing last week's workouts and moving into week 12 variables.
I got up and did a step aerobics/sculpting video, 80 minutes total including abs. At the gym I did last Thursday's workout - Fast, explosive reps Shoulders... Warm-up 4 minutes elliptical, light presses... BB presses 65X5, 65X5, 70X5 Upr...
by: asimmer on: 2007/07/10 -
Thursday - rest and cardio
I did turbo jam in the morning and rested the rest of the day - we stayed up wayyy to late on the 4th and I was a zombie all day. Not good.
by: asimmer on: 2007/07/06 -
Wednesday - 4th of July!
Happy Independence Day! I did 23 minutes on the bike this morning and the rest of the day will be spent with family (eating, lol).
by: asimmer on: 2007/07/04 -
Tuesday - Week 11 variables - explosive reps
I did cabaret cardio this morning (30 minutes) Back/hammies Worked out at home today... Warm-up elliptical 10 minutes Bentover BB row 3 sets 65X5 Widegrip pulldown 3 sets 50X5 superset with SLDL limited ROM 3 sets 65X5 Setaed cable ro...
by: asimmer on: 2007/07/03 -
Monday - Week 11 - Explosive/fast reps
Well, this week the focus is fast reps, I am supposed to pick a weight that I can do 20-25 reps with and then just do 5 reps, exploding up and controlled down.....seems like a little vacation to me :) I did 30 minutes HIIT in the morning Che...
by: asimmer on: 2007/07/03 -
Friday - Shoulders and Saturday - Arms
Friday I trained in the morning and did HIIT in the evening Shoulders and abs: Warm- up - stepping and light presses Db presses 30'sX12, 35'sx10, 40'sX8 Upright row 80X12, 90X10, 100X8 DB lateral 15'sX12, 20'sX10, 20'sX10 Bentover late...
by: asimmer on: 2007/06/30 -
Thursday - Variables week 10 - less rest - Leg Day
I did 20 minutes kickboxing in the morning... Leg day: warm-up elliptical 3 minutes, light squats Squat 135X12, 145X12, 165X8 Leg press 270X12, 360X10, 400X8 walking lunge (started with Db's and switched to ez-curl bar, then realized late...
by: asimmer on: 2007/06/29 -
Wednesday...rest,,sort of :)
I got up and out into the garden and weeded and pruned and tidied from 7:15 to 9:30am, then studied while at my daughter's class for 1 1/2 hours, then walked all around home depot getting flowers and mulch and soil, then went home and gardened for...
by: asimmer on: 2007/06/28 -
Tuesday - Week 10 variables - back day
I did 20 minutes kickboxing in the morning and rode the bike for 45 minutes in the evening. Back day: Warm-up elliptical, light assisted pull-ups wide grip pulldown 110X12, 115X10, 115X8 db one arm row 45X12, 50X10, 55X8 seated cable ro...
by: asimmer on: 2007/06/27 -
Monday - Week 10 variables - less rest
I did 25 minutes HIIT on the elliptical in the morning... I ended up lifting late, so I didn't do my second cardio. Chest and Abs warm-up stepping up and down for a few minutes...light benching Bench press (sucky today, not sure why)1...
by: asimmer on: 2007/06/26 -
Friday and Saturday - Week 9 variables program
Friday : cardio - I can't remember exactly what I did but i did do two sessions :) Arms: Warm-up elliptical 3 minutes, light dips Triceps dip (assisted) -120X12, -110X12, -110X12 tri pressdown 100X12, 110X12, 110X12 overhead db ext 15...
by: asimmer on: 2007/06/25 -
Thursday - week 9 - longer rest
Shoulders: warm-up elliptical 3 minutes, light overhead presses Db shoulder press 40'sX12, 10, 8 (not a lot of strength on this movement today :( ) Wide upright row 70X12, 70x12, 80X12 DB lateral raise 3 sets 15'sX12 bent-over lateral 3 set...
by: asimmer on: 2007/06/22 -
Wednesday...I am baaaack :)
I spent soem time in the sun and that seems to have energized me - my husband says "oh, so you are solar-powered!" I got up and did the Yoga Booty Ballet caberet cardio dvd (30 minutes) At the gym - Week 9 - Variable is rest time Wednesda...
by: asimmer on: 2007/06/21 -
Monday, Tuesday
This week's variable is supposed to be longer rest periods - the two minutes already feel like forever, 3 minutes seems excessive.. I did cardio on Monday, but didn't lift, Still exhausted. Tuesday I looked in the mirror at my new definition...
by: asimmer on: 2007/06/20 -
Friday/Saturday
I skipped lifting on Friday, really exhausted and busy all day. BOO. Saturday was leg day - high volume... My workout journal is in my gym bag right now and I am too lazy to go get it - I did squats, leg press, leg ext, lying leg curls...lots ...
by: asimmer on: 2007/06/19 -
Thursday - High Volume Shoulders, blech
AM cardio - 20 minutes HIIT on upright bike Workout - Shoulders - High Volume I worked out at home today - so some of the numbers are drastically different than when i work out at the gym - their cable set-up must have a greater mechanical adv...
by: asimmer on: 2007/06/15 -
Week 8 - Variables - Focus - High Volume
Another marathon workout - 1 1/2 hours, ridiculous. part of it is the 2 minute rest periods, but this high volume wek is really pushing it! Am cardio - functionally fit peak fat burning video (30 minutes approx) BACK warm-up elliptical 3 mi...
by: asimmer on: 2007/06/13 -
Tuesday - Week 8
I took a day off lifting (usually wednesday off) tuesday, my lat were sore (stabilizing during chest day?) and I have been exhausted this week. I did get up and do 30 minutes level 8 hills on the elliptical, and in the afternoon I did Yoga Boot...
by: asimmer on: 2007/06/13 -
Monday - Week 8 Variables - High Volume
Marathon workout, ferchrissakes! Warm-up treadmill 3 minutes, push-ups & light presses Bench press 135X10, 135X10, 140X8, 145X8, 145X8 Incline DB press 50X10, 50X10, 50X8, 50X8, 50X7 DB flye 35X10, 35X10, 35X10, 40X8, 40X8 cable crossover...
by: asimmer on: 2007/06/11 -
Saturday - Week 7 variables comes to an end with Low Volume arms..
Tri's and Bi's warm-up - elliptical 3 minutes,tricep push-ups, light presses Close-grip bench 140X10, 160X8+3 negatives skullcrushers 50X10, 60X8+3 forced reps tri pressdown 110X10, 110X8dropX8dropX8 BB curls 55X10, 65X8+3 negatives Preacher...
by: asimmer on: 2007/06/09 -
Friday - Variable - Low Volume - Shoulders
AM cardio - 30 minutes elliptical PM cardio - walked the dogs Workout: Shoulders warm-up treadmill 5 minutes, light presses BB press 105X1o, 120X8 +3 forced reps Upright row 80X10, 100X8+3 negatives DB lateral raise 20X10dropX10dro...
by: asimmer on: 2007/06/09 -
Thursday - Week 7 variables - Leg day
Woooeee. I did some cardio this morning since my training session wasn't until 12:30... Leg day warm-up 10 minutes elliptical and build up sets to working weight on squats Squats 165X8dropX8dropX8, 165X8dropX8dropX8 okay, felt like that wa...
by: asimmer on: 2007/06/07 -
Wednesday - no lift day :)
Wednesday is usually my rest day inbetween lifting... I walked my dogs early in the morning - we chased 2 rabbits and saw the actual early bird cathching the worm :) The rest of the day was spent on retail therapy and comfort food :( But today...
by: asimmer on: 2007/06/07 -
Tuesday - Week 7 Variables - Low Volume
Am cardio - Turbo Jam (40 minutes) Back Day.... BB bent-over row 110X10, 130X8dropX8dropX8 Widegrip pulldown 110X10, 120X8+3 forced reps seated cable row 100X8dropX8dropX8 straight-arm pressdown 90X8dropX8dropX8 SLDL limited ROM 155X10, 17...
by: asimmer on: 2007/06/05 -
Monday - Week 7 variable - Low Volume
AM Cardio - 30 minutes total - 3 warm-up, 15 minutes HIIT (Level 6/lvl 11) and remainder moderate intensity. This week is low volume but every set is either negatives, forced reps or a dropset...so I hired my trainer for the week -should be fun...
by: asimmer on: 2007/06/04 -
Saturday - Week 6 - Light week comes to a close (Thank Goodness!)
Legs with my trainer :) We did bodycomp today - not good, up a pund, up fat, wah wah. My own fault. From eher on out no messing around or no November show..then I would have to wait until April, grrr. Going to bust ass now... Squat 95X15, 10...
by: asimmer on: 2007/06/02 -
Thursday - Light back
Wednesday I got up and did Turbo jam (40 minutes, kick boxing) - my energy was lagging the rest of the day and my joints were all sore, so I took the rest of the day off, figuring my body was crying for a break. Thursday - Light Back day war...
by: asimmer on: 2007/05/31 -
Friday - Heavy Arms & Saturday - Heavy Legs
warm-up eliiptical 3 minutes, light presses, extensions closegrip bench 150X6 160X6 170X6 triceps dip (assisted) -100X6, -90X6, -70X5 tri pressdown 120X6, 130X5 BB curl 65X6, 70X6, 75X3 preacher curl 45X9, 55X5, 60X4 barely :) concentratio...
by: asimmer on: 2007/05/26 -
Thursday - rest and cardio
I did the "Deck of Cardio" workout in the morning, whew! and for PM cardio I rode the bike for 40 minutes, level 6 random. Food was good, though short a meal... 6:30 pre/during cardio 1 1/2 scoops whey. BCAA's, glutamine, B6, Nitrix PWO ...
by: asimmer on: 2007/05/25 -
Heavy Shoulder day
Trained with my trainer today because he is out of town this weekend..so I got a good workout :) Heavy Shoulders Warm-up 4 minutes treadmill, light bb presses bb shoulder press 115X5, 135X4, 145X3 widegrip upright row (cable) 100X5, 110X4,...
by: asimmer on: 2007/05/23 -
Heavy Back day
The only problem with this routine is that i have no really good idea of how much weight to attempt for the heavy days - I guessed and got more reps on most things that I was supposed to, oh well, I am sure it was still work :) Back and hammies...
by: asimmer on: 2007/05/23 -
Week 5 - Variables - Focus - Heavy
Monday - Chest, abs - rest 2 minutes between sets warm-up - 5 minutes elliptical, 2 sets 12 push-ups, 2 sets 95X10 bench press Bench 155X5, 160X4, 165X5 Personal record :) Incline DB press 55'sX8, 55'sX8, 55'sX7 (I was limited here because I ...
by: asimmer on: 2007/05/22 -
The rest of the week...
Thursday I was sore and cranky again. No workout. Friday I did my arms and shoulders both....stayed fairly light. In triple sets: Db lateral 15X10, 15X8,20X8 triceps pressdown 90X10, 100X10, 10X10 concentration curl 15X10, 20X10, 25X8 ...
by: asimmer on: 2007/05/20